Evolution 3s

EVENT 2

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E4MIN x4

For Time

15 Worm Thrusters

12 Worm Shoulder 2 Shoulder

9 Worm Squats

6 Lateral Burpee over Worm (jump)

>CAP3

>Worm weight 80kg

Workout variations

SCALE

No variation

MASTERS

E4MIN x4

For Time

15 Worm Thrusters

12 Worm Shoulder 2 Shoulder

9 Worm Squats

6 Lateral Burpee over Worm (step)

BEGINNERS

E4MIN x4

For Time

12 Worm Thrusters

9 Worm Shoulder 2 Shoulder

6 Worm Squats

3 Lateral Burpee over Worm (step)

Athletes will have 3MIN to complete the worm work with a 1MIN rest, they will do this 4x

Flow 3-2-1 Go! Athletes start in the front of their area move to the worm and work through all movements until complete. 

Score 

For Time - your slowest time of the 4 rounds

Standards 

Thrusters - Athletes will start with the worm on their shoulder, they will perform a squat and as they stand they will move the worm to the opposite shoulder, the rep will count once the worm touches the opposite shoulder. Sync is at the completion of the movement. 

Shoulder 2 Shoulder - Athletes will move the worm from shoulder to shoulder at the same time, the rep will count once the worm hits the same shoulder of each athlete. Sync is at the completion of the movement. 

Squats - Athletes will hold the worm on their shoulder or back, both squat below parallel (hip below knee) and then stand, rep counts when judge sees shoulders hips knees and ankles are all in alignment. Sync is at the top of the squat. 

Burpee over worm - Athletes will drop to the floor laterally alongside the worm together, athletes will stand and jump (or step) over the worm, a jump is when both feet are off the ground when going over the worm, the rep will count when both athletes finish on the opposite side, Sync is at the bottom of the burpee 

CHALLENGE 1

1 player

Proudly bought to you by MUSASHI

For Time

15-12-9

Clean & Jerks 70/45

CAP8

Workout variations available on competition corner

SCALE / MASTERS

15-12-9

Clean & Jerks 60/35

CAP8

BEGINNERS

15-12-9

Clean & Jerks 50/25

CAP8

Flow

The Rep Scheme: Complete three rounds of Clean and Jerks in descending order: 15 reps 12 reps 9 reps.

Unbroken Sets: Every set must be "unbroken." You must catch and complete all reps continuously without setting the barbell down.

The "Touch-and-Go" Rule: The barbell can only touch the floor between reps. Letting go of the bar, resting it on your legs, or pausing for too long at the bottom constitutes a "foul" and requires a restart.

Rest Periods: Rest as needed between each set (typically 2 to 3 minutes).

Score 

For Time

EVENT 1

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For Time

AMRAP

3-3-3-4

20/15 Cal Ski (same time)

12 Sync Toe 2 Bar

In remaining time

Sync Bar Muscle Ups

(until 30 are completed)

1 min rest between sets

Workout variations

SCALE / MASTERS

For Time

AMRAP

3-3-3-4

20/15 Cal Ski (same time)

12 Sync Toe 2 Bar

In remaining time

Sync Pull Ups

(until 40 are completed)

1 min rest between sets

BEGINNERS

For Time

AMRAP

3-3-3-4

20/15 Cal Ski (same time)

12 Sync ABMAT Sit Ups

In remaining time

Sync Ring Rows

(until 50 are completed)

1 min rest between sets

Athletes will have 3x 3MIN AMRAPS and a final 4MIN AMPRAP with a 1MIN Rest between them to complete 30 Bar Muscle ups.

Flow

3-2-1 Go! 2 athletes complete a buy in of 20/15 Cal on a ski erg each, working at the same time, and 12 Sync Toe 2 Bars, then in the remaining time both athletes start to chip away at the 30 synchronised Bar Muscle Ups. 

2 athletes must complete a full 3MIN AMRAP before a switch can be made. The minimum requirement per round is the Buy in of Cals & Toe 2 bars. For every rep of the Buy in not met is a sec added to the end time. (52/42)

Score

For Time

Standards

Ski Erg - Both feet must remain on the floor stand at all times, handles must be placed back in the finished position before switching over and if the handles are let go and not placed back there will be a 5 Cal penalty added to the cals (each time) 

Toes 2 Bar - both athletes start each rep at a dead hang, the rep is complete when both athletes toes clearly touches the bar. 

Abmat Sit Ups - Start each rep lowering yourself backwards onto the abmat, touching the behind the head and sitting back up to touch your toes, shoulders MUST pass the hip crease for rep to count. 

Muscle Ups - Both athletes start each rep at a dead hang, the rep is complete when both athletes have locked out at the top.

Pull Up - Both athletes start each rep at a dead hang, the rep is complete when the chin of both clearly breaks the horizontal plane of the bar. 

Ring Row - Both athletes start each rep with 2 feet over the line lower yourself until arms are fully extended then bring your chest towards the rings, rep is complete once the wrists touch the outside of the chest 

CHALLENGE 2

2 player

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For Time

20 Cal Row (same time)

20m Tyre Flip (shared)

20m HSW (shared)

CAP8

Workout variations available on competition corner

SCALED / MASTERS

20 Cal Row (same time)

20m Tyre Flip (shared)

20m HSW (shared)

CAP8

BEGINNERS

20 Cal Row (same time)

20m Tyre Flip (shared)

20m Wheel Barrow Walk (shared)

CAP8

Flow

Athletes will start on a rower each and complete 20 cals, they will then move to the tyre and flip it 20m either 1 at a time or together, once they get the whole tyre over the 20m line they can then make their way back upside down, this can also be shared how ever they want. 

Score

For Time

Workout 3

Proudly bought to you by THE DREAMING ROBIN

For Time

10 Rounds

12/10 Cal Echo Bike

9 Box Jump Overs 20”

6 Dead ball Toss 40/30

CAP12

Workout variations available on competition corner

SCALE

For Time

10 Rounds

12/10 Cal Echo Bike

9 Box Jump Overs

6 Dead ball Toss 30/20

CAP12

MASTERS

For Time

10 Rounds

12/10 Cal Echo Bike

9 Box Jump/Step Overs

6 Dead ball Toss 30/20

CAP12

BEGINNERS

For Time

10 Rounds

12/10 Cal Echo Bike

9 Box Jump/Step Overs

6 Dead ball Toss 20/12

CAP12

Flow 

3-2-1 Go! Athlete 1 will complete I round of 12 Cals on the echo bike, 9 Box Jump Overs and 6 Heavy Dead ball Toss, once they have completed that round Player 2 will start their round, then Player 3 until 10 rounds are completed. 1 working 2 resting. 

Score 

For Time

Standards 

Echo Bike - Athlete must remain seated until calories are displayed on screen.

Calories must reach: Male: 12 Cal, Female: 10 Cal. Judge confirms display before athlete dismounts.

Athlete may begin Box Jump Overs once calories are complete.

Box jump overs - Each rep starts with 2 feet on the ground on the side of the box (not the corner of the box) both feet must make contact with the top of the box and a step down is required NO rebounding. Rep is completed when both feet touch the ground on the other side of the box. Step overs for Masters & Beginners

Dead ball Toss - Athlete will pick the Dead ball up from the ground, pop the deadfall to their shoulder and let it roll off, Dead ball MUST make contact with the shoulder for the rep to count, Dead ball MUST go over the shoulder, NOT around the shoulder.